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	<title>Crossfit Coeur d&#039;Alene</title>
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	<description>Everybody Is An Athelete</description>
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		<title>Fender Memorial WOD Tomorrow!</title>
		<link>http://crossfitcda.com/2012/05/18/memorial-day-wod-hours/</link>
		<comments>http://crossfitcda.com/2012/05/18/memorial-day-wod-hours/#comments</comments>
		<pubDate>Fri, 18 May 2012 21:04:10 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Announcements]]></category>
		<category><![CDATA[Blog]]></category>
		<category><![CDATA[Featured]]></category>
		<category><![CDATA[fender]]></category>
		<category><![CDATA[Hours]]></category>
		<category><![CDATA[memorial day]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=2715</guid>
		<description><![CDATA[Every year in May, members of CrossFit CDA migrate to CrossFit Spokane to suffer together in honor of Llythnaniele Fender. Fender was a resident of Spokane, and his mother is a member at CF Spokane. It is a very moving &#8594; <a href="http://crossfitcda.com/2012/05/18/memorial-day-wod-hours/">Read more &#8594;</a>]]></description>
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		<slash:comments>1</slash:comments>
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		<item>
		<title>BBQ&#8217;d Jerk-Spiced Shrimp</title>
		<link>http://crossfitcda.com/2012/05/18/bbqd-jerk-spiced-shrimp/</link>
		<comments>http://crossfitcda.com/2012/05/18/bbqd-jerk-spiced-shrimp/#comments</comments>
		<pubDate>Fri, 18 May 2012 15:00:59 +0000</pubDate>
		<dc:creator>TinaMarie</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Paleo Recipes]]></category>
		<category><![CDATA[bbq]]></category>
		<category><![CDATA[shrimp]]></category>
		<category><![CDATA[spice]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3761</guid>
		<description><![CDATA[1 Tbs. honey 1 Tbs. paprika 1/2 tsp. salt 1/2 tsp. garlic powder 1/2 tsp. ground red pepper 1/4 tsp. ground thyme 1/8 tsp. ground allspice Combine the above ingredients in bowl, set aside. 2 Tbs. olive oil 1 1/2 &#8594; <a href="http://crossfitcda.com/2012/05/18/bbqd-jerk-spiced-shrimp/">Read more &#8594;</a>]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Spartan Race</title>
		<link>http://crossfitcda.com/2012/05/18/spartan-race/</link>
		<comments>http://crossfitcda.com/2012/05/18/spartan-race/#comments</comments>
		<pubDate>Fri, 18 May 2012 13:42:48 +0000</pubDate>
		<dc:creator>Camille</dc:creator>
				<category><![CDATA[Blog]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3769</guid>
		<description><![CDATA[&#160; If you are planning on training for the 12 mile Tough Mudder, you might want to consider starting off with a nice 4 mile mud run&#8230;. Groupon.com is having a sale on Tough Mudder in Washougal WA. It is &#8594; <a href="http://crossfitcda.com/2012/05/18/spartan-race/">Read more &#8594;</a>]]></description>
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		<slash:comments>5</slash:comments>
		</item>
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		<title>5.18.2012- Know Your Engine</title>
		<link>http://crossfitcda.com/2012/05/17/5-18-2012/</link>
		<comments>http://crossfitcda.com/2012/05/17/5-18-2012/#comments</comments>
		<pubDate>Fri, 18 May 2012 00:00:37 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3745</guid>
		<description><![CDATA[Warmup: 2 sets 10 Hanging Scap Slides 10 DB Swimmers 20 sec Chin Over Bar Hang &#160; Skill: Get 40 reps of one of the following: L-Pullup Deadhang Pullup Or get 25 negatives &#160; &#160; WOD – Know Your Engine: &#8594; <a href="http://crossfitcda.com/2012/05/17/5-18-2012/">Read more &#8594;</a>]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Specialty Class This Sat: Jerks!</title>
		<link>http://crossfitcda.com/2012/05/17/specialty-class-this-sat-jerks/</link>
		<comments>http://crossfitcda.com/2012/05/17/specialty-class-this-sat-jerks/#comments</comments>
		<pubDate>Thu, 17 May 2012 14:55:24 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Announcements]]></category>
		<category><![CDATA[Blog]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3767</guid>
		<description><![CDATA[Need some coaching on getting some serious weight overhead? Sign up for the 8 am Specialty Class! Coach Derek will be leading 10 lucky athletes through a good jerk session&#8230;er, um, never mind&#8230; Sign ups will now be done online- &#8594; <a href="http://crossfitcda.com/2012/05/17/specialty-class-this-sat-jerks/">Read more &#8594;</a>]]></description>
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		<slash:comments>17</slash:comments>
		</item>
		<item>
		<title>Achieving Goals: Lianna Boni</title>
		<link>http://crossfitcda.com/2012/05/16/achieving-goals-lianna-boni/</link>
		<comments>http://crossfitcda.com/2012/05/16/achieving-goals-lianna-boni/#comments</comments>
		<pubDate>Thu, 17 May 2012 04:51:30 +0000</pubDate>
		<dc:creator>Jonathan</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[Crossfitters]]></category>
		<category><![CDATA[Featured]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3764</guid>
		<description><![CDATA[Over a year ago Lianna walked through our doors and told us that she wanted to lose some weight and gain some fitness, so she would have a shot at becoming a police officer. At the time, Lianna was spending &#8594; <a href="http://crossfitcda.com/2012/05/16/achieving-goals-lianna-boni/">Read more &#8594;</a>]]></description>
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		<slash:comments>11</slash:comments>
		</item>
		<item>
		<title>5.17.2012- Hurry Up, Grasshopper!</title>
		<link>http://crossfitcda.com/2012/05/16/5-17-2012-2/</link>
		<comments>http://crossfitcda.com/2012/05/16/5-17-2012-2/#comments</comments>
		<pubDate>Thu, 17 May 2012 00:00:50 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3744</guid>
		<description><![CDATA[Warmup: Shoulder Mobility &#160; Skill: 15 minutes to work on the snatch balance   WOD – Hurry Up, Grasshopper!: Partners, alternate each round for a total of 20 rounds: 6 OHS @ 95/65# 10 Barbell Straddle Hops 10 Grasshoppers (2 &#8594; <a href="http://crossfitcda.com/2012/05/16/5-17-2012-2/">Read more &#8594;</a>]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Women&#8217;s Self Defense May 19th &#8211; PRE-REGISTRATION MANDATORY!</title>
		<link>http://crossfitcda.com/2012/05/16/womens-self-defense-may-19th/</link>
		<comments>http://crossfitcda.com/2012/05/16/womens-self-defense-may-19th/#comments</comments>
		<pubDate>Wed, 16 May 2012 15:00:37 +0000</pubDate>
		<dc:creator>Camille</dc:creator>
				<category><![CDATA[Announcements]]></category>
		<category><![CDATA[Blog]]></category>
		<category><![CDATA[Krav Maga]]></category>
		<category><![CDATA[self defense]]></category>
		<category><![CDATA[seminar]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3652</guid>
		<description><![CDATA[When: Saturday May 19th from 12:30pm to 3:00pm Where: Crossfit Coeur d&#8217;Alene LADIES!  Come join us for a self-defense seminar run by Krav Maga Spokane! Krav Maga is a simple, effective Reality-Based Self -Defense system that emphasizes instinctive movements, practical techniques, &#8594; <a href="http://crossfitcda.com/2012/05/16/womens-self-defense-may-19th/">Read more &#8594;</a>]]></description>
		<wfw:commentRss>http://crossfitcda.com/2012/05/16/womens-self-defense-may-19th/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>5.16.2012- Tabata</title>
		<link>http://crossfitcda.com/2012/05/15/5-16-2012/</link>
		<comments>http://crossfitcda.com/2012/05/15/5-16-2012/#comments</comments>
		<pubDate>Wed, 16 May 2012 00:00:59 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3743</guid>
		<description><![CDATA[Warmup: P-Chain Warmup   Skill: 4 sets KBS x 20 (heavy) -Rest 30 sec Concentric Box Jump x 6 -Rest 60 sec &#160; WOD: Tabata Pushup x 8 Tabata Double Under x 8]]></description>
		<wfw:commentRss>http://crossfitcda.com/2012/05/15/5-16-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Beef Broccoli</title>
		<link>http://crossfitcda.com/2012/05/14/beef-broccoli/</link>
		<comments>http://crossfitcda.com/2012/05/14/beef-broccoli/#comments</comments>
		<pubDate>Tue, 15 May 2012 03:43:08 +0000</pubDate>
		<dc:creator>TinaMarie</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Paleo Recipes]]></category>
		<category><![CDATA[beef]]></category>
		<category><![CDATA[broccoli]]></category>
		<category><![CDATA[stir fry]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3758</guid>
		<description><![CDATA[3 Tbs. oyster sauce 1 Tbs. soy sauce substitute- Tamari or Bragg&#8217;s Liquid Aminos 1 Tbs. dry sherry 1 Tbs. water 2 tsp. honey 1 tsp. arrowroot Combine the above six ingredients and set aside. 1 lb. flank steak &#8211; cut &#8594; <a href="http://crossfitcda.com/2012/05/14/beef-broccoli/">Read more &#8594;</a>]]></description>
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		<slash:comments>1</slash:comments>
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